Vegetables

Keto Mash

INGREDIENTS (4 SERVINGS)

  • 1 large cauliflower (700 g/ 1.5 lb/ 24.7 oz)
  • 1 small white onion (70 g/ 2.5 oz)
  • 2 cloves garlic
  • ¼ cup ghee or butter
  • ½ tsp salt or more to taste
  • freshly ground black pepper

INSTRUCTIONS

  1. Wash the cauliflower and cut into smaller Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 – 15 minutes. Do not overcook.
  2. Heat a pan greased with 2 tablespoons of the ghee and add chopped onion and
  3. Cook for about 5 minutes until slightly browned. Keep stirring to prevent burning and take off the
  4. Place the cooked cauliflower into a blender and add the cooked onion and another 2 tablespoons of ghee or butter. Pulse until smooth and
  5. Place in a serving bowl and add more ghee on Enjoy!

NUTRITION FACTS        (per serving)

TOTAL CARBS: 10.8 g FIBER: 3.8 g

NET CARBS: 7 g PROTEIN: 3.7 g

FAT: 28 g

CALORIES: 302 kcal MACRONUTRIENT RATIO: CARBS (9%)

PROTEIN (5%)

FAT (86%)

MAGNESIUM: 30 mg (8% RDA)

POTASSIUM: 588 mg (29% EMR)

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